Regular physical activity may increase your good cholesterol (high-density lipoprotein HDL) and reduce your bad cholesterol (low-density lipoprotein LDL).
Having chronically high cholesterol levels, and significantly elevated LDL and triglycerides, may result in fatty buildup in your arteries, increasing your chance of health complications like stroke and heart attack.
This article discusses the effects of regular physical activity on cholesterol levels and identifies which exercise is most beneficial to lower cholesterol.
Does physical activity improve cholesterol levels?
Engaging in regular physical activity may have a positive effect on your cholesterol levels and overall cardiovascular health.
Research indicates that regular aerobic exercise may have a more significant effect on HDL cholesterol by strengthening its anti-inflammatory and antioxidative properties.
HDL is sometimes called “good cholesterol” because it helps remove LDL, or “bad cholesterol,” from your bloodstream, reducing the chance of plaque buildup in the arteries. Higher levels of HDL cholesterol may protect you from the potential negative effects of LDL cholesterol.
A 2018 review of 11 studies also suggests that low and moderate-intensity exercise might significantly reduce total cholesterol levels. Total cholesterol refers to the total amount of LDL and HDL cholesterol, which should be lower than 200mg/dL for adult males and females.
No studies in the review suggested the same positive effect on LDL cholesterol alone. In fact, multiple study results have been inconsistent regarding how exercise impacts LDL levels.
Exercise may affect your body differently depending on your age, though. A 2023 review indicates that the positive effects of exercise may increase as you grow older, with middle age and older adults seeing the most benefits.
For adults with cardiovascular disease risk or significantly high cholesterol levels, exercise does not replace the need for medical treatment.
What is the best exercise type to lower cholesterol?
Some research suggests the type of exercise does not matter as much as the intensity and frequency when it comes to lowering your total cholesterol levels.
Federal physical activity guidelines for adults in the United States recommend you get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic activity per week. In addition, a minimum of two strength training sessions may increase overall health benefits.
Consider discussing with a healthcare professional the best exercise options for your age, fitness level, and overall health. They may also be able to advise you on frequency and intensity.
In general, beneficial exercise types may include:
- Aerobic exercises: Activities like brisk walking, jogging, jumping rope, cycling, swimming, and dancing may improve your health. Both low and moderate intensity exercise has been shown to help reduce total cholesterol levels significantly.
- Strength training: Resistance or strength training exercises can help build muscle mass, improve metabolism, and manage cholesterol levels. These include activities such as weightlifting, bodyweight exercises, or using resistance bands. Two or more weekly sessions, targeting all major muscle groups, may have greater positive effects.
- High intensity interval training (HIIT): Combining short bursts of intense activity with brief recovery periods may improve cardiovascular health. HIIT has also been shown to improve cholesterol levels effectively.
How frequently and how long should you exercise for cholesterol?
The American Heart Association recommends establishing a regular exercise routine to manage cholesterol levels effectively.
- Frequency: Aim for at least 5 days of exercise every week. Consistency is key to reaping the benefits of physical activity for cholesterol management.
- Duration: For cardiovascular benefits, aim for a minimum of 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic activity per week. You can break down these durations into smaller sessions throughout the week. For example, you can aim for 30 minutes of exercise on most days of the week or divide it into two 15-minute sessions per day.
Consider discussing exercise intensity with a healthcare professional, mainly if you last worked out a while ago.
How quickly can exercise help lower cholesterol levels?
The time it takes for exercise to lower cholesterol levels may vary depending on several factors, including individual characteristics, intensity and duration of training, and overall lifestyle habits.
While there is no definitive timeframe, regular aerobic exercise combined with strength training may yield positive changes in cholesterol levels within 2 to 6 months, especially if you follow a nutrient-dense diet, limit alcohol, quit tobacco, and manage your stress levels.
What to keep in mind
Things to keep in mind when considering starting a new exercise routine for lowering cholesterol include:
- Consulting a doctor: Before starting any new exercise program, it is essential to talk with a healthcare professional, particularly if you have cardiovascular disease or other significant health concerns.
- Tailoring exercises to your health and age: People have varying exercise tolerances based on their overall health, fitness level, and age. Selecting exercises that suit your needs and capabilities is important to avoid injuries.
- Medical supervision: In some cases, medical supervision during exercise may be necessary, especially if you live with a chronic cardiovascular condition.
- Gradual progression: Start with exercises appropriate for your current fitness level and gradually progress in intensity and duration over time. This approach allows your body to adapt and minimizes the risk of injury or cardiovascular complications.
- Balancing rest and recovery: Adequate rest and recovery periods are essential for your body to adapt and benefit from exercise. Incorporate rest days into your routine to prevent overexertion and allow muscle repair and growth.
How is high cholesterol treated?
Managing high cholesterol levels may involve lifestyle modifications as well as pharmaceutical options.
Lifestyle modifications may include:
- Dietary changes: Adopting a heart-healthy diet can significantly impact cholesterol levels. Focus on consuming a diet low in saturated fats, trans fats, and dietary cholesterol. Emphasize foods rich in soluble fiber, such as fruits, vegetables, whole grains, and legumes.
- Weight management: Aiming to maintain an optimal weight for your age may help improve cholesterol levels. Your healthcare professional may help you identify the ideal weight ranges for you.
- Smoking cessation: Quitting is crucial, as smoking lowers HDL (good) cholesterol and may damage blood vessels, increasing the risk of heart disease.
If your cholesterol levels are high despite exercising and other lifestyle modifications, your health team may recommend medications. These may include:
- Statins: These are the most commonly prescribed medications for high cholesterol. Statins work by reducing the production of cholesterol in the liver. Examples include atorvastatin (Lipidor), simvastatin (Zocor), and rosuvastatin (Crestor).
- Other cholesterol-lowering medications: Sometimes, a doctor may prescribe additional medications alongside or instead of statins. These include bile acid sequestrants, like colestid and prevalite, and PCSK9 inhibitors, like alirocumab and evocumab.
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